Nutrtional Benefits of Kale and Green Apple Smoothies

Kale is a vegetable available all year round. It is sold in most supermarkets and health food store. Kale has many vitamins and mineral like beta carotene, Vitamin K, C, calcium and fiber. It has a sulfur based photo nutrient called sulforaphane that is released when kale is chewed, or blended in smoothies. It protect the body from cancer, diabetes and infections. Try to use organic kale and wash it well before using. Choose kale with dark green leaves that show no sign of yellowing or browning.

Granny Smith apples are a green tart apple that are rich in Vitamin C and high in flavonoids like cyanidin. They are low in calories and help with weight loss due to the high fiber content. It helps you fill full longer so you are less likely to snack on other foods. They contain an antioxidant quercetin that protects the body from developing Alzheimer’s and Parkinson’s diseases. These apples are popular to eat, raw, in salads, shakes, and for use in pies. Look for apples with bright green skin and without brown spots or breaks in the skin. Wash well before using.

Granny Smith apples are tart and have less sugar than other kinds. If you like sweetness in your smoothies you can substitute another brand of apple in the recipe.

Kale and Granny Smith Green Apple Smoothie

2 cup of chopped green kale with steams removed

2 medium Granny Smith apple

1-1/2 cup apple juice

2 tablespoon fresh lemon juice

1 fresh banana diced

1 teaspoon or cinnamon or nutmeg.

3 or 4 ice cubes

Wash the kale and drain in colander. On a cutting board chop into bite size pieces and put into the blender. Wash the Granny Smith apples and cut into slices add to the blender. Add the apple juice, fresh lemon juice and diced banana. Last add the ice cubes. Blend at high speed until very smooth. Taste before serving add sugar or honey to make sweeter. If not cold enough put in refrigerator for a 1/2 hour serve over ice.

Serves two

Tip: Instead of apple juice use almond milk or regular milk in the recipe.